DATE: 2021-10-23
AO: Aerie
Q: Rocketman
PAX: Gigawatt, Hightower, Bobcat, judo, Renaissance
FNGs: Alpaca
COUNT: 7
Side Straddle Hops x14, IC
Michael Phelps x14, IC
Mountain Climbers x14, IC
Cherry pickers x10, IC
# The Thang
Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached.
This is a classic and well-loved base for F3 workouts around the nation, so keep your eyes open for our little friend!
Dora 1:
– 100 merkins
– 200 LBCs
– 300 squats
Dora 2:
– 100 curls
– 200 kettlebell swings
– 300 thrusters
We made it less than 100 thrusters in before the time expired… or any of the Pax, for that matter. In retrospect, lining up 300 thrusters was one of the least intelligent things YHC has done in an F3 Q… ever?
# 6 MoM
12 reps or so of each:
– Superman
– Big Boi Situps
– Penguin crunches
– Flutter Kicks
– Australian Sweat Angels
# CoT
# Announcements
– F3 Blue Ridge region launch and celebration next Friday!
– The Grunt on November 6th! Sounds great.
# Words of Wisdom
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
In other words, what we do here, what we start here, should flow out into the rest of our lives. We should take this time of sweat and discomfort and brotherhood to build us up into better brothers, husbands, and fathers. That is my prayer for each one of you today.
F3 The Capital 